CrossFit WOD 9/30/19


Single arm Barn door

Candle stick hold x10

Candle Stick Squat x10 each arm

Back Squat Prep:

Half Squat


Tempo practice

Metcon Prep:

KB Squat Clean-

Front Rack

Front Squat


Squat Clean

Plyo Push-up demo and practice

Back Squat (5×5)


**Spend 10m finding working weight.

***Slow tempo on the decent. Pay attention.

****Find a weight that will challenge you, but it is maintainable across the 5 sets.

Metcon (AMRAP – Rounds)

KB Hang Squat Clean x10 R. Arm

x10 Burpees

KB Hang Squat Cleans x10 L. Arm

x10 Plyo push-ups over KB (5 each arm)

Amrap 12

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

CrossFit Teens